TheBoltBlog

A. Snatch 5×2 @75-85%
B. Jerk Dip Squat 3×3 @85-90% of Jerk
Demo Video Link
*”With the bar in the jerk rack position, dip at the knees with the same posture and to the same depth as during a jerk, and return to standing. This exercise involves no speed in either direction; it should be a controlled movement with constant tension.”
**Make sure the torso stays vertical!
C. FS 5@70%, 3@80%, ME@90%, 3@80%, 5@70%
+
5 RFT
7 STOH
21 Lunges wgt with vest or KBs as needed
*Goal is sub 10min, scale load appropriately

EMOM -15
Min 1 – 40s Row for m
Min 2 – 40s Double Unders
Min 3- 40s ME Pull Ups
*record the lowest meters/reps for any interval
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Tabata – Abmat Sit Ups
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GHD Raises 3×15
or
Russian Leg Curls 3×8

A. 3 sets – 2 Pause Snatch Pull + 1 Snatch Pull
B. 5 sets Power Snatch+OHS+Snatch (2 sec pause in bottom)
C. 4×2 C&J @75-85%
+
AMRAP-7
5 R-arm KB Thruster 53/35
5 L-arm KB Thruster
5 Burpee Box Jumps 30/24

Front Squat
3@65%
3@75%
ME@85%
3@75%
3@65%
+
5 RFT
5 TnG DL
10 TTB
30 DU

EMOM – 12
Odd – Row for cals 15/12
Even – 15 Burpees
*If you cannot maintain the rep scheme, 45s of rowing, 45s of Burpees on the minute
– rest 7 min
AMRAP – 10
100m Farmer’s Carry
10 Box Jumps 24/20
10 Pull Ups
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I know we are working hard on our Olympic Lifts. When the mind paralyzes the movement; take a moment, visualize the cue, clear the mind, step to the bar, back flat, be AGGRESSIVE!
http://firstpull.net/2013/11/20/on-improving-the-skill-of-weightlifting-one-of-the-best-advice-i-can-give-you/